The Hypertrophy Philosophy - JEFIT

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The Hypertrophy Philosophy - JEFIT

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The Hypertrophy Philosophy

General

Beginner

Machine strength

Plan Details

The The Hypertrophy Philosophy routine by sachin.gangele.sg is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Mon

Legs and Shoulders

Est. 36 min

7 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12,10,8,6 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12,10,8,6 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12,10,8,6 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15,12,10,8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12,10,8,6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12,10,8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

1 Set x 1 Rep

Wed

Chest, Triceps, Shoulders

Est. 44 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 5 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

1 Set x 1 Rep

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

1 Set x 1 Rep

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

5 Sets x 5 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

1 Set x 1 Rep

Thu

Legs, Back, Biceps

Est. 50 min

8 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12,10,8,6 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12,10,8,6 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 15,12,10,8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15,12,10,8 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

1 Set x 1 Rep

Barbell Curl Demonstration

Barbell Curl

5 Sets x 5 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

1 Set x 1 Rep

Sat

Chest and Triceps

Est. 31 min

7 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12,10,8,6 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12,10,8 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

3 Sets x 12,10,8 Reps

Machine Fly Demonstration

Machine Fly

1 Set x 1 Rep

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 12,10,8,6 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12,10,8 Reps

Dip Demonstration

Dip

1 Set x 1 Rep

Sun

Back and Biceps

Est. 33 min

7 exercises

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

4 Sets x 12,10,8,6 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12,10,8,6 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

1 Set x 1 Rep

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12,10,8,6 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12,10,8,6 Reps

Barbell Drag Curl Demonstration

Barbell Drag Curl

3 Sets x 12,10,8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

1 Set x 1 Rep